Diagnosed with anxiety and depression and autism

My ASD diagnosis and my later ADHD-i diagnosis came about as I have TRD and anxiety. I've tried and will continue to anything to improve my lot 

Music is my big go to, I think it distracts part of my brain but I also also derived comfort from it.

I've just started stimulation meds for my ADHD and it's a bit of a double edged sword. My thoughts are calmer but I feel slightly more emotionally dysregulated.

Exercise has also been helpful and also just being able to talk about the random stuff that often clutters up my brain. I've become part of a support group (Andy's man club) which has been invaluable, even for someone like me who will generally avoid social interactions if at all possible.

You’re right, I’m suffering from extreme burnout I think I need a quick holiday in the Sun, in Spain. But I do find a fan calming after shower. 

Temperature change could definitely help, especially since tapping on your skin seems to be a help. If you’re feeling hot (which is more common with anxiety) try popping an ice cube in your mouth or jumping in front of a fan. That tactile change should make a little difference.

I have been diagnosed with ASD today, have depression and very high social anxiety. I find breathing in and exhaling 3 x helps calm me. Tapping on the face, wrists gently brings me back down an calm. Sometimes doing the thing you enjoy mine at the moment is scrolling through TikTok, or watching a funny YouTube creator.

I break things into tiny steps and keep a simple routine, which calms me a lot. Talking with people who “get it” helps too, even if it’s just one person.

Good suggestions

Morning Pink Choco

Your techniques are very helpful, I often struggle with anxiety and this morning it is particularly bad. I don’t know whether it it is common word for what I experience at this time of day but I refer to it as waking anxiety. Ive built an explanation around the waking mind and body experiencing uncommonly large quantities of cortisol and adrenaline. Looking back over the years, as the last time I experienced this was 2019 when caring full time for my mum, it is Im sure really caused by expecting, and usually actually experiencing, bad things to happen today.

I feel mistrusted by my other human, invalidated and extremely scared. And trapped. 

Im attending to my sensory needs as best as possible, pleasant calm music, comfortable chair, getting what light this grey day allows. But truly just waiting to drowned by the approaching tsunami

I have anxiety, depression and autism too - I find colouring helps as well!

I've had CBT for both my anxiety and depression and it seems to help (need to remember to use the techniques though) 

Some things I've done to help myself are:

1. tried to see the positive rather than the negative - it does take practise but it helps

2. focused on my sensory needs and ways to still do things but with adjustments (e.g. headphones when it gets noisy / too much which I can listen to music out of)

3. keep reminding myself even if I just get up, showered and just hang around the house (on bad days), it doesn't matter because I'm focusing on what  my body needs at that time

4. mindfulness (I use Headspace app) 

these are a few things I do 

Most important is to take care of yourself and what your body needs 

I was mis diagnosed with bipolar in 1998, then they were thinking of EUPD around 2020, fortunately for me we were able to get the mental health team to remove both these incorrect diagnoses leaving just the autism and C-PTSD. It was very hard work self advocating against such a huge organisation but we suceeded in the end. 

Was your course DBT, or based on it? This therapy has proved very helpful to me, for meltdowns especially.

best wishes 

AnA

Likewise, these are all helpful.

I break things into tiny steps and keep a simple routine, which calms me a lot. Talking with people who “get it” helps too, even if it’s just one person.

I bought a Nintendo game and watch, they do versions red Mario or green Zelda I take it everywhere for distraction  its cheap and charges like a phone battery lasts forever. I dont work for Nintendo lol

Haha well least you can laugh about it now hopefully! Yes exactly, and I was obsessed with Mario too completed all the super Mario bros even though that stressed me out to max I got a Nintendo switch 2 not long ago so managed to play it on there but like ya say fun stops after a while! Yes me too soon as I’m face to face with anyone I just fidget and get awkward but sooas I’m comfortable with someone I don’t shut up  

One of many eclectic job that never panned out lol You have to buy a few so you can pick what you want to colour otherwise you're limited. I can give or take games. Was obsessed with Mario years ago but once it was completed the fun stopped. I feel the same, sadly it takes me so long if at all to feel comfortable with anyone anywhere. You came to the right place here! 

Thank you I appreciate that  Estate agent?! Wow amazing, yeah sorry to hear it ended though! I can only imagine the stress and anxiety I would feel in that situation. I love it I bought 4 books the other day to crack on with keep me busy. I used to love reading but I can’t seem to stay focused enough to finish a book, much prefer to watch it! I do like playing games on my tablet but I’ve got abit fed up of them all so needing some new ones. Maybe, I just struggle talking to people I don’t know I’m bad in social situations if I’m not round people I feel comfortable with why I tend to isolate myself. 

Hi Stanley! I'm sorry you experienced a bad accident and the subsequent triggers it has caused you. I used to be an estate agent and I stupidly got locked in a massive house (far more expensive than I could afford in 10 lifetimes) I got the code wrong, all the alarms in and outside the house went off simultaneously. The homeowners were up north and it went on for what felt like forever.

I enjoy painting by numbers. What new things are you thinking of trying? Perhaps you didn't have the right friends and now you know yourself you will find new folk. 

Exactly the same with my partner he always says I can’t make a decision we flick for ages trying to find something to watch because I won’t watch anything I’ve not seen same with food, can never decide what food to order

yeah that’s a great idea! I have got a lot better because when I first started colouring they was a right mess but yeah practice makes perfect I suppose!

Dumbo :) said:

I do like watching tv but I can only focus on things I’ve already seen and can’t concentrate on something I Havant seen.

Absolutely same here. I watch the same things over and over. Drives my wife and friends nuts because I often refuse to watch new things even if we know I’ll like it lol.

Yeah! Reminders that you can accomplish things are a great fix for depression in particular. In your case, maybe hanging up some of your best colorings could remind you that you can make meaningful things, too?

I also have undiagnosed PTSD due to a bad accident a few years back when I was in a bad place. Aw that’s lovely you have a cat, I love pets. I have a French bulldog called Stanley who keeps me on my toes haha. Yeah it’s fascinating how different people have diffident fascinations! I love colouring I’ve recently bought colour by number and it takes me ages but I love it keeps me relaxed and mind focused on that instead of negative thoughts which happen when I’m stressed out and just sat around doing nothing. Why I want to try new things to keep myself busy. Thank you for the response. I also like my own time but I also like to be with my family too. I don’t have any friends as I’ve always found it difficult to maintain friendships 

Absolutely Prof. I've just finished an 18mth therapy course for BPD, for which I'm very grateful as its helped with my anxiety a lot; but to know I've always been Autistic is a bit of a head scratcher I must say. I really like the arranging music idea. It really is what works for one may not work for another.